TL Health and Fitness Initiative 2012 - Page 68

On February 14 2012 15:59 Kamais Ookin wrote:
Finally you caught up to my overhead. Come at me bro.

On February 14 2012 16:03 thedeadhaji wrote:


sick life.
Time for me to become fatter and lift more.

On February 14 2012 16:34 Kamais Ookin wrote:
I eagerly await to see you suffer the way I suffer on 120lb overhead...

On February 14 2012 06:48 Daigomi wrote:

You'll have to give a bit more info. What exactly have you been doing at gym, what are your goals (weight loss/muscle gain/bit of both), how much have you been eating per day, etc.

Based purely on what you've said so far, I can tell you that you won't see that much of a difference in 6 weeks, especially if you haven't been training optimally. If your goal is muscle gains, you'll start noticing a difference in strength long before you start seeing a physical change. I've gone from never having worked out in my life (e.g. a pathetic 30kgs bench and 50kgs deadlift) to being a reasonably strong novice (bench 75kgs, deadlift 150kgs) and the visible changes still aren't massive. I guess my point is, aim for strength and the aesthetics will follow. When working towards a six-pack won't see an improvement 99% of the time which is demotivating, but if you keep lifting heavier weights and eating healthily, you'll have something to work towards and the physical changes will occur.

On February 14 2012 06:43 jjhchsc2 wrote:

Hello~
What do you mean by ''high protein,lower fat/carb'' can you be abit more specific by telling us how much your macros are? eg average 200p 50f 50c
you should be getting atleast 160g of protein daily (1g/1lb of bodyweight.)
How many calories do you normally eat? What was your weight before you starting logging/training?
How about your sleeping/rest habits?
What's your training/workout consist of?
To actually see progress take a picture of yourself and compare 1 month later. You cant expect that much in 2months tbh
If you havent made much progress its highly likely to be one of the things i have mentioned (unless i forgot something)
AND it takes time for muscle to develop and grow alot and not just get muscular and ripped in 3 months sort of thing.

On February 14 2012 14:42 GoTuNk! wrote:


I would like to get a hot girl to massage me after gym, but all I can find are hookers -.-

On February 14 2012 17:42 Sparkle Motion wrote:
Diet:
I don't have an exact calorie breakdown, but i have 6 meals a day, every 2.5-3 hours, each one with roughly 25-30 grams of protein, with no carbs after the 4th meal. Fat is kept low, and especially saturated fats.

On February 14 2012 17:42 Sparkle Motion wrote:


Sorry about my vague descriptions!

Workout (3 times a week):
crunches 3 sets of 30
pullups 3 sets of 8
dumbbell rows 3 sets of 10
pushups 3 sets of 15
dumbbell flys 3 sets of 12
lunges 3 sets of 10
barbell curls 3 sets of 12
skullcrushers 3 sets of 10
alternating dumbbell press 3 sets of 10
side raise 3 sets of 15

Diet:
160g of protein per day, through whey protein powder and lean meats (chicken breasts, white fish, cottage cheese, eggs/egg whites)

I don't have an exact calorie breakdown, but i have 6 meals a day, every 2.5-3 hours, each one with roughly 25-30 grams of protein, with no carbs after the 4th meal. Fat is kept low, and especially saturated fats.

As an architecture student, I admit that I don't get exactly the best amounts of sleep, but I've been trying to get what I can. I weighed about 160 lbs before I started.

On February 14 2012 19:22 guyabs wrote:
Just ended my 2nd gym session. I've been doing squat and bench press. Since there are no bumper/rubber plates on the gym, i cant do deadlift. I've read on SS that barbell rows are a good substitute. What do you guys think? Should i substitute deadlift with barbell rows?

Also can you guys help me on making a program which includes the warm up sets? If I want my workset on my next workout to be 120lbs on benchpress and 90lbs on squat.

On February 14 2012 19:22 guyabs wrote:
Just ended my 2nd gym session. I've been doing squat and bench press. Since there are no bumper/rubber plates on the gym, i cant do deadlift. I've read on SS that barbell rows are a good substitute. What do you guys think? Should i substitute deadlift with barbell rows?

Also can you guys help me on making a program which includes the warm up sets? If I want my workset on my next workout to be 120lbs on benchpress and 90lbs on squat.

On February 14 2012 18:15 jjhchsc2 wrote:

No offence but your routine is pretty inefficent in terms of time and the actual exercises themselves. The only decent exercise you have mentioned are pullups/alternating(?) dumbell press/pushups and the rest are just isolation exercises which dont help much at this point. you want compound lifts.
Looks like you have access to barbells so i can assume you have an access to a bench and a squat rack?
if so then i encourage and recommend you to start starting strength which can be found in the stickies and the first page of this thread (i think)
Starting strength (SS) is just a primary strength program that uses the 3 big lifts which are bench/deadlift/squat.
I guarantee you will make more strength and mass gains through this program than yours.
If you dont like the SS program you can always go do bodyweight training with pullups/dips/handstandpushups/L-seat. There is also a thread for that as well with the king of life knowledge eshlow.

Nutrition is very important !!! Seeing that you havent increased weight that much in 2 months tells me that you prob arent eating as much as you should/can be. Aim for 2500-3000 calories per day with the 160g of protein. If you are having trouble then use the GOMAD (gallon of milk a day) unless you are lactose intolerant.
With the SS and nutrition you should grow HUGE by the end of the year.
Read the stickies

PS. read zafrumi's comments as well dont throw the yolk/saturated fat.

On February 14 zafrumi wrote:

embrace for the SS/SL storm that is surely coming your way. seriously though, you could probably benefit a lot more if you add the big three (squat, bench and deadlift) to your workout routine and maybe go for 3 sets of 5-8 reps instead of 10-15 (which is basically just an endurance workout and not that good for hypertrophy)

PS: i dont know if you eat six small meals a day because its convenient for you, but i'm just gonna tell you that it's not necessary to grow muscles or "keep your metabolism going". read this (first myth): http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

PPS: dont throw away the egg yolk and maybe read the nutrition sticky in this forum about why saturated fats arent necessarily bad
GOOD LUCK !

On February 14 2012 11:48 decafchicken wrote:


Well I had a hot girl and it was phenomenal so I'd go with that. Although I had to try not to let my mind wander while she was rubbing down my thighs in warm oils :D

On February 14 2012 22:01 Sparkle Motion wrote:


Thanks for the advice, I was given that workout by a friend. Unfortunately however, I do not have access to any more than 60lbs barbells, nor do i have access to a proper bench press (there's a bench, and barbells, but no rack, unless there's an alternate way to do it) so I think the "big three" are out of the question :/

About nutrition, my family has a history of high cholesterol, which led to me buying just egg whites and limiting my yolk intake. Should I still keep eating more yolks? And, my main goal is actually fat loss/lowering my body fat percentage (preferably below 8 or 9), instead of getting jacked out of my mind (as it sounds like you are suggesting), so if there's something that's geared strictly for getting leaner, I'd love to hear it.

also, thanks for the advice about the "small meals more frequently" myth, I had no idea!